How to Increase Testosterone Naturally 2026

When a man is faced with the symptoms of hypogonadism or low testosterone, his primary response is to ask himself: How can I fix it? Or better yet, What is the most natural way to recover or increase my testosterone levels? There are also men who want to maintain their optimal levels for as long as possible as a preventive measure. For all cases, we have these recommendations from a medical perspective that will help you maintain or recover your quality of life.

If you think you have lower than normal testosterone levels, you have probably been noticing for some time that you are in low spirits, have poor sexual performance, and are not reaching your maximum potential. male orgasm or you often feel tired. If so, you have come to the right place to find out how to increase it.

En Low Testosterone Clinics Doctor T We explain the resources you have at hand to increase your testosterone naturally. But first, let's clarify what it is and what it's used for.

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What is testosterone?

It is the hormone responsible for development of male genital organs, masculine characteristics and sexual functions, is produced in the testicles and is decisive in many aspects of a man's life, since it deals with maintenance of muscle mass, bone density, energy and vitality, rest, and of course, as we have mentioned, of male sexual function.

You may want to read: Types of Testosterone

As the years go by, testosterone levels drop, this decline begins from the age of 30, and worsens from the age of 40, continuing for the rest of your life. Find out more about the hormone testosterone and the hypogonadism.

What is the function of testosterone in men?

Testosterone being a hormone androgenic anabolic steroid, regulates cellular physiology.

Its Principal functions are stimulate male characteristics (androgenic effect), such as the formation of sexual organs and sperm. In addition, it promotes the construction of complex molecules from simple (anabolic effect). Its production is induced awarded by the LH hormone (luteinizing hormone) and is produced in the testicles. 

In men, the production of this hormone characterizes three distinct stages of life:

1. During the fetal period, especially in the second trimester of pregnancy, testosterone is responsible for developing the fetus with masculine physical characteristics.

2. During the first year of a child's lifeTestosterone is responsible for “masculinizing” the brains of children, shaping some behaviors characteristic of the male sex.

3. During the period of puberty, where it triggers several changes: 

   • Change of voice
   • increased body hair
   • Genital maturation
   • Sperm production
   • increased libido
   • Bone growth
   • Increased muscle mass
   • Reduction of body fat

Why are testosterone levels so important?

From the age of 25–30, a man's testosterone levels begin to naturally decline.

This can be a problem for men's health. There are medical studies that show the link between testosterone deficiency and diseases. In particular, the relationship between low testosterone levels and various diseases has been the subject of multiple scientific studies. Some relevant research is highlighted below:

1. Cardiovascular risk and mortality
   A study published in Infosalus In May 2024, they found that men with testosterone concentrations below 5,3 nmol/L (<153 ng/dL) had a higher risk of cardiovascular death.
   
   
2. Erectile dysfunction and premature mortality
   According to research reported by Cnn in Spanish In March 2020, men with erectile dysfunction, a condition often associated with low testosterone levels, may face an increased risk of premature death.
   
   
3. Bone and muscle healthLa Endocrine Society notes that testosterone deficiency can cause reduced sexual desire, erectile dysfunction and low sperm count, among other symptoms.
   
   
4. Obesity and metabolic syndrome
   Low testosterone levels have been associated with increased body fat accumulation and insulin resistance, factors that increase the risk of developing type 2 diabetes and cardiovascular disease.
   
   
5. Mental health
   Testosterone deficiency can be linked to symptoms such as depression, fatigue and decreased motivation, affecting quality of life and emotional well-being.

Therefore, maintaining healthy testosterone levels is key to overall male health.

How to maintain and increase testosterone?

Follow these tips to maintain healthy testosterone levels:

1. Evaluate your true testosterone levels

Although it may seem obvious and you may have a large number of symptoms associated with the lack of adequate testosterone levels in your body, it is necessary to reliably verify, through expert assessment by a doctor and tests, whether your symptoms correspond to low testosterone production or hypogonadism, because without a diagnosis it is not prudent to start any management or treatment to improve a possible hormonal deficiency. At Clínicas Dr T we offer you our online testosterone test to check your testosterone levels.

Reservation your first medical consultation now

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2. Maintain a healthy weight

Did you know that overweight men tend to have lower testosterone levels? Also, by taking care of your diet and restricting the consumption of erectile dysfunction drugs, the rest of your health will also thank you.

Maintaining a healthy weight does not mean having the same “weight as always”, but rather having a correct distribution of muscle mass and peripheral fat. To do this, you need an assessment of your biometric parameters and qualified advice on how to have the perfect balance in case you have lost it..

3. Exercise regularly

Without exercise, testosterone levels drop faster, as the body understands that it does not need as much testosterone, Because the formation and maintenance of muscle mass requires appropriate levels of this androgen to achieve it.. 

Esta male hormone, provides energy to carry out any physical activity. Weight lifting, for example, can gain muscle mass It is a natural way to increase testosterone levels. Sports that require physical strength are very effective. 

All physical activity promotes hormone production, but if the goal is to stimulate testosterone synthesis, some types of physical exercises are more effective than others and effectively increase your testosterone levels. Let's see them in detail:

High intensity training (HIIT)

HIIT, which alternates periods of intense effort with short breaks, has been shown to increase testosterone levels. A study published in Exercise Physiology indicates that this type of training can significantly increase blood testosterone concentrations, stimulating metabolism, reducing fat and gaining muscle mass.

Weightlifting 

Weight lifting and other resistance exercises are associated with increases in testosterone production. The relationship between exercise and testosterone is bidirectional: testosterone promotes muscle development, and exercise stimulates the body to produce more testosterone, creating a mutually reinforcing cycle.

CrossFit

CrossFit combines high-intensity exercise, weight lifting, and gymnastic movements. While there are no specific studies linking CrossFit to increases in testosterone, its high-intensity, resistance-based nature suggests it may have similar effects to those seen in HIIT and weight lifting workouts.

Soccer

Football, as a high-intensity sport, contributes to hormone production. The physical stress to which the body is subjected reduces the sex hormone-binding globulin, freeing up the production of more testosterone. In addition, it improves cardiovascular health and reduces daily stress.

Basketball

Another sport that combines aerobic and anaerobic exercises: running, jumping, rapid changes of direction stimulate the production of testosterone in response to the physical effort required by the game. It also improves cardiovascular health for the proper functioning of the endocrine system.

Correr

Running is a cardiovascular exercise that can offer multiple benefits for sexual health. It improves blood circulation, which will help men have firmer erections. In addition, running increases testosterone as it helps regulate the endocrine system and contributes to the reduction of adipose tissue and stress.

Don't forget to add to your exercise routine the following: kegel exercises for menCombining high-intensity and resistance exercises promotes testosterone production, while Kegel exercises strengthen the pelvic floor and circulation in the genital area. By doing them regularly, you will improve both your hormonal levels and your general physical well-being.

It should be noted thatAlthough exercise can increase testosterone levels, overtraining without adequate recovery can have adverse effects. Overtraining can lead to decreased testosterone production due to increased cortisol and physical stress.

4. Engage in sexual activity frequently

Just as we give the brain a message, through lack of exercise or lack of regularity, telling it to stop producing testosterone, in the same way, the lack of regularity in sexual activity is an order that we give it to do so, which is why it is important to maintain frequency and consistency in it.  

In this way, the endocrine axis is stimulated from its “command center” starting with visual signals and allowing a neurohormonal secretion of substances such as oxytocin and testosterone, essential for sexual relations and in turn this indicates to the body the constant need for testosterone. All within a balance that allows us to have a quality daily life.

5. Sleep between seven and eight hours a day

El Daily rest is very important, since lack of sleep affects hormones. Most of the daily testosterone production takes place during sleep hours, especially in the REM phase. 

And even more important than completing the 8 hours of sleep, is that you can do it during the night period, which for our biological clock is from 22:00 p.m. to 6:00 a.m., otherwise we enter the zone of Chronodysfunction, by the way very frequent in Spain, and it is precisely in simple terms "staying up late" which has dramatically negative repercussions, affecting the secretion of testosterone, and other systems, inducing diseases such as High Blood Pressure, Obesity and the consequences thereof.

6. Manage stress

Being subjected to states of Stress, increases cortisol levels, this hinders testosterone production and the little that we manage to produce will diminish its effect. 

As we have mentioned, all our systems are linked, there is a correlation and dependence of the entire organism, so if one of the factors is affected, it ends up affecting the rest of the body, leading to diseases of all kinds. That is why stress is one of the worst enemies of testosterone and health. 

Our recommendation based on solid clinical studies is that strengthen your body, soul and spirit, the balance in these three areas, that make up the human being, are the key to having peace of mind, suppressing stress to a minimum. 

Medical research has shown that developing a high level of spirituality is a protective factor and enhances people's abilities, allows for greater clarity in decision-making and drastically reduces anxiety and cortisol levels, counteracting the harmful effects of biochemical substances released during periods of stress, thus improving the levels of all substances related to well-being, including testosterone.

7. Avoid consuming toxic substances

Closely related to the previous section on stress, we find the consumption of toxic substances such as alcohol or cigarettes in an attempt to alleviate anxiety. The consumption of certain toxic substances such as alcohol, tobacco and drugs can have a negative effect on the production of testosterone in the body, since these substances interfere with the body's natural hormonal balance and decrease testosterone production. It is important that you maintain a healthy lifestyle, including a balanced diet, regular exercise and sufficient rest and sleep. 

8. Improve your Vitamin D production

Try to expose yourself to the sun for a while every day, The recommendation is 20 to 40 minutes. Sunlight It is essential for the start of vitamin D production by the skin's melanocytes. This vitamin helps increase testosterone levels. Remember to always expose yourself to the sun during times with lower UV ray emissions, after previously applying sunscreen with the appropriate SPF, especially to areas such as the face, ears and neck.

Please note that the only way to know your vitamin D levels is through tests, because if you have a deficiency of this, sun exposure is not enough to make up for it and restore the deficiency to healthy levels. Consult Dr T Clinics for a comprehensive assessment of your health status.

9. Eat a balanced diet

It has been proven that there are certain foods that increase testosterone, especially those rich in zinc, easy to obtain in a wide variety of foods, including oysters, fish, red meat, eggs, etc. 

Keep in mind that It is important not to have a deficit in daily caloric intake, since otherwise testosterone levels are reduced and we lose its anabolic function.

The diet should be varied and contain a minimum of 20% saturated fats, since Fat will raise your testosterone level, Because hormones are formed from it, as we mentioned in the article regarding the male hormonal cycle.

In summary, balancing the consumption of proteins, healthy fats, carbohydrates and micronutrients found in fruits and vegetables optimizes natural testosterone production.

It may interest you: 15 foods to increase testosterone.

What fruit is good for increasing testosterone?

Some fruits that can help increase testosterone naturally include:

1. Pomegranates: They are rich in antioxidants and studies suggest that they can increase testosterone levels.

2. Bananas: They contain bromelain, an enzyme believed to help increase testosterone.

3. Citrus fruits: Oranges, lemons and grapefruits are rich in vitamin C, which can help reduce cortisol (a stress hormone) and therefore improve testosterone production.

4. Grapes: Especially the red ones, contain resveratrol, which can help increase testosterone levels.

5. Watermelon: Contains citrulline, which converts to arginine and can improve blood flow and testosterone production.

In addition to including these fruits in your diet, it is important to maintain a healthy lifestyle with regular exercise, a balanced diet and sufficient rest to optimize testosterone levels.

Don't miss our articles: 25 fruits that increase testosterone naturally y 25 vegetables that increase testosterone naturally.

How to eat eggs to increase testosterone?

Eggs are an excellent source of nutrients that can help boost testosterone. Here are some ways to consume eggs to maximize their benefits:

1. whole eggsEating whole eggs is beneficial because both the yolk and the white contain important nutrients. The yolk contains cholesterol, which is a precursor to testosterone, and the white is rich in protein.

2. Boiled eggsBoiling eggs is one of the healthiest ways to prepare them, as it requires no additional oil or butter and preserves most of the nutrients.

3. Scrambled or fried eggs with little oil: If you prefer scrambled or fried eggs, use a minimal amount of healthy oil, such as olive or coconut oil.

4. Omelette with vegetables: Adding vegetables such as spinach, peppers, and tomatoes can increase the nutritional value of eggs and provide additional antioxidants and vitamins.

5. Poached Eggs: Cooking poached eggs in water is also a healthy option, as it does not require oil and maintains the integrity of the nutrients.

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10. Should I take natural supplements or not?

Here we can comment on some characteristics found in the daily medical practice of Dr T Clinics, where many patients consult us who have previously tried to improve their testosterone levels by consuming supplements of natural origin, including those containing Tribulus terrestris, Maca, Ginseng, among others, without achieving results that meet their expectations, perhaps due to fairly low testosterone levels, in addition to the fact that the basis for its widespread consumption really lacks solid scientific evidence.

What are the most common herbs to increase testosterone?

Some herbs and natural supplements are known for their ability to increase testosterone levels. Here is a list of the most common ones and their benefits:

1. Ashwagandha:

   • Benefits : Known to reduce stress and anxiety, which can have a positive effect on testosterone production. Some studies have shown that it can significantly increase testosterone levels and improve sperm quality.
   • Use: Available in powder, capsule, or extract form. Typical dosage is 300-500 mg of standardized extract per day.

2. Tribulus Terrestris:

   • Benefits : Traditionally used as an aphrodisiac, some studies suggest it may increase testosterone levels and improve libido.
   • UseIt is usually taken in capsule or tablet form, with a common dosage of 250-600 mg per day.

3. Fenugreek:

   • Benefits : Contains compounds that may increase testosterone by reducing the activity of enzymes that convert testosterone into estrogen. Some studies have shown improvements in strength, energy, and libido.
   • Use: Commonly available in capsules, with a typical dosage of 500-600 mg per day.

4. Cat:

   • Benefits : Known to improve libido and energy. Some studies suggest it may help improve sexual function and sperm quality, although its direct effect on testosterone is less clear.
   • Use: Available in powder or capsules, with a common dosage of 1.5-3 grams per day.

5. Tongkat Ali (Eurycoma longifolia):

   • Benefits : Traditionally used as an aphrodisiac, some studies suggest it can increase testosterone levels, improve libido and reduce stress.
   • Use: Available in extracts and capsules, with a typical dosage of 200-400 mg of extract per day.

6. Ginseng:

   • Benefits : Known for its adaptogenic properties, which help the body manage stress. It can improve sexual function and energy, which can indirectly influence testosterone production.
   • Use: Commonly available in capsules, extracts, or tea, with a typical dosage of 200-400 mg daily.

Considerations

• Consult a doctor: Before starting any supplement, it is important to consult with a healthcare professional, especially if you have any medical conditions or are taking other medications.
• Product quality: Make sure you purchase high-quality products from trusted sources to ensure their effectiveness and safety.

Integrating these herbs into your routine, along with a balanced diet and regular exercise, can help optimize your testosterone levels naturally.

How do I know if my testosterone level is normal?

Knowing if your testosterone level is normal requires a combination of symptom observation and medical tests. Testosterone is an important hormone for several bodily functions, including regulating sexual desire, sperm production, muscle development, bone density, and mood. Here are some ways to tell if your testosterone levels are normal:

1. Recognize the Symptoms of Low Testosterone

Common symptoms of low testosterone include:

• Decreased sexual desire (libido).
• Erectile dysfunction or problems maintaining an erection.
• Fatigue or lack of energy.
• Loss of muscle mass or strength.
• Increase in body fat.
• Mood changes, such as irritability or depression.
• Difficult to focus.
• Decreased growth of body or facial hair.
• Osteoporosis or weak bones.

If you experience several of these symptoms, you may have low testosterone, but only a blood test can confirm this.

It may interest you: High Testosterone in Men

2. Testosterone Test

For an accurate diagnosis, a blood test to measure your testosterone levels is necessary. This is usually done in the morning, when testosterone levels are at their highest. The normal range for adult men can vary by lab and age, but is generally between 300 and 1,000 ng/dL (nanograms per deciliter). However, the “normal range” can vary by source, and interpretation of the results should be done by a physician.

3. Consult a Health Professional

If you suspect that your testosterone levels are abnormal, it's best to see a doctor, preferably an endocrinologist or urologist. They can assess your symptoms, medical history, and perform blood tests to determine your testosterone levels. They may also investigate other possible causes of your symptoms, such as thyroid problems, diabetes, or lifestyle factors.

4. Consider Other Factors

In addition to testing and symptoms, consider other factors that can affect your testosterone levels, such as stress, sleep, diet, and physical activity. For example, lack of sleep or chronic stress can lower testosterone levels. On the other hand, regular exercise, especially weight training, can help maintain healthy levels.

5. Assess the Need for Treatment

If your testosterone levels are low and causing symptoms or health problems, your doctor may recommend treatment, such as testosterone replacement therapy (TRT). However, treatment must be carefully monitored to avoid side effects and long-term complications.

Ways to increase testosterone naturally: latest recommendations

Even if you follow all these guidelines, if your testosterone level is too low, you may be suffering from hypogonadism and therefore you don't notice many changes.

The most advisable for cases of proven hypogonadism is the exogenous contribution of hormones. TRT o Therapy Replacement, is the most effective way to restore your body to its optimal testosterone level. After medical tests, we adapt the treatment to your specific needs so that you feel good again and recover your vital and sexual energy.

We invite you to take our online testosterone test  to find out if your hormone levels are within the normal range or if you need to take steps to regain your well-being.

Reservation your first medical consultation now

and discuss your case with one of our medical specialists, no strings attached.

CONTACT & BOOK

Conclusion

In conclusion, there are several natural ways to increase testosterone levels in the body, including dietary changes, regular exercise, stress reduction, and increased sleep. Supplements and hormone therapy treatments can also be considered under the supervision of a doctor or hormone specialist. It is important to keep in mind that every body is different and results may vary from person to person. Also, if you are dealing with a large deficit, you should seek medical advice from doctors who are experts in male sexual health.

The information contained in this article should not be used for the diagnosis or treatment of any medical condition. Of course, it should not be considered as help during a medical emergency. The information and opinions expressed in this article are not intended to and should not replace the expert opinion of a licensed medical specialist for the diagnosis and treatment of medical conditions. In the event of a medical emergency, call 112. Links to other sites are provided on this website for informational purposes only. ©Doctor T Clinics